Warm-Up | Performance
Two sets of:
Run x 200m
Dip Support Hold x 15 seconds
Followed by…
Two sets of:
Chest to Wall Handstand Hold x 15 seconds
Tempo Push-up x 3 reps @ 4011
Then…
A.
Take 20 minutes to build to today’s 3-RM Bench Press
B.
Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Push-Ups
Rest 30 seconds
A. 180# (92%)
B. echo bike, strict ring dips
34/29
14/8
27/26
26/22
137lbs*3
AB 23/22
RD 30/24
Row 25/26
PU 39/35
224 reps
A. 6×40/5×50/4×60/3×68/3×72/3×78/3×84/3×86/3×88.5 kg
A. 3×88% of 1rm
B. 213 reps Rx